Healthy Ramadan Snack Ideas
When breaking our fast, it is very important for us to eat in a way that:
1) Helps keep our blood sugar controlled, to avoid food cravings and overeating.
2) Helps us feel energized and fueled, to avoid feeling weak and tired when fasting the next day.
3) Helps us eat intuitively (بطريقة†حدسية†), to avoid gaining weight and to prevent problems such as indigestion and heartburn.
Besides focusing on having a balanced iftar and suhoor, snacks are as important! It is crucial to try and avoid processed sugar and high fatty items when aiming for healthy snacks. Here nutritious snacks that you can have between your iftar and suhoor meal (keeping in mind that quantities vary based on every individual’s nutritional needs):
1- Red bell peppers and guacamole dip: red bell peppers are an excellent source of vitamin C. While the guacamole will provide you with healthy fats from the avocadoes. This combination will help curb your hunger and fuel your night.
2- Sliced cucumbers + hummus dip: A mix of healthy fat, protein and fiber – the perfect combination!
3- Edamame (stay away from the salt): An excellent source of protein ~ one cup of cooked edamame can provide up to 19 g of protein. It’s also high in fiber!
4- Lupin seeds with lemon and cumin (ترمس†)∫†An excellent source of protein and fiber as well ~ a cup of lupin seeds can provide you with 25 g of protein.
5- Cherry tomatoes and labneh dip: A mix of fiber and protein.
6- Sourdough bread with peanut butter, chia seeds and a drizzle of honey: The perfect combination of complex carbohydrates and healthy fats.
7- Strawberries + dark chocolate: This combination is low in sugar and provides with a boost of antioxidants and just the perfect sweetness.
8- Medjool dates filled with almond butter or raw nuts – you cannot go wrong with this snack.
9- 1 cup of Greek yogurt with frozen berries or blueberries: A high protein and filling snack!
10- Energy balls: Energy balls are so versatile and can be made with a lot of healthy ingredients like nuts, nut butters, seeds, oats, coconut, dates and so many more. These snacks can provide you with healthy fats, complex carbohydrates (نشويات†مركبة†), and protein in addition to an array of vitamins and minerals.
11- Oatmeal: Oatmeal consists of oats and a liquid (could be water or milk or any non-dairy milk such as almond milk). It’s highly nutritious and an excellent source of fiber! You can add nut butter, chia or pumpkin seeds, banana or berries as toppings etc.
12- Chia seed pudding: A source of omega-3, protein and vitamins and minerals like potassium, iron and calcium. Very easy to make and you can find a lot of recipes online. It can be cocoa, coffee, vanilla or coconut flavored, and you can add different fruits as a topping. A personal favorite guilt-free dessert!
Dietitian: Nadera Hamdar